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Why You’re Not Losing Weight on Keto (And What to Do About It)

You cut carbs. You’re skipping sugar. You’re choosing keto-friendly foods…

You’re doing everything right.

So why does the scale refuse to budge?

If you’re feeling frustrated or discouraged because the scale isn’t moving, take a deep breath. You’re not alone.

Weight loss stalls are incredibly common, especially after the initial “whoosh” many people experience in the first few weeks.

But the good news is that most keto plateaus have very fixable causes.

In this guide, we’ll walk you through the most common reasons people stop losing weight on keto and, more importantly, what you can do to get things moving again. 

But don’t worry: as always, there’s no extreme dieting and no shame. Just practical, science-backed adjustments that actually work.

First Things First…

Is keto “not working”… or is your body just adjusting?

Before we dive into troubleshooting, it’s worth saying this out loud:

Weight loss is not linear.

Especially on keto.

In the beginning, a lot of weight loss comes from water loss as your body burns through stored glycogen. 

Once that phase passes, fat loss becomes slower, steadier, and far less dramatic, even though it’s still happening.

If you’ve only been keto for a few weeks, a pause doesn’t mean you’re failing. It often means your body is transitioning from “adaptation” to “optimization.”

That said, if you’ve been consistent for a while and nothing is changing, let’s look at the usual suspects.

1. You’re Eating More Carbs Than You Think

One of the biggest reasons people stall on keto is hidden carbs.

Even foods labeled “keto-friendly” can quietly add up, especially when it comes to:

• Sauces and dressings

• Condiments (ketchup, BBQ sauce, marinades)

• Flavored yogurts or creamers

• Low-carb tortillas or breads

• Sweeteners and sugar alcohols

It’s not that these foods are “bad”, a small bite here and there is fine. However, many small bites throughout the day add up, and can knock you out of ketosis without you realizing it.

What to do:

• Track your carbs for a few days (not forever, just to recalibrate).

• Read labels carefully, especially for “net carbs.”

• Keep your base meals simple: protein, healthy fats, and low-carb veggies.

Awareness alone often solves this problem.

2. Keto Treats Are Sneaking In… A Little Too Often

Let’s talk about keto treats, because this one matters.

(We would know, right?)

Keto desserts, bars, fat bombs, and sweet snacks can absolutely have a place in a keto lifestyle. But they’re also easy to overdo, especially when they taste good and don’t spike blood sugar the way traditional sweets do.

The issue here is not carbs: it’s calorie density and appetite regulation.

When treats replace real meals or become an all-day nibble, fat loss can stall.

What to do:

• Treat keto snacks as intentional.

• Use them to bridge long gaps between meals or prevent impulsive choices.

• Choose options made with clean ingredients and balanced macros, so one serving is actually satisfying.

A high-quality keto bar, for example, can be a great planned snack (especially when paired with more protein or eaten mindfully) rather than a grab-every-time-you’re-bored habit.

And yes, we’re a little biased, but choosing a high-quality keto bar made with clean fats and balanced macros can make all the difference. Our Keto Bars are very low carb, made with wholesome ingredients, and designed to actually keep you full and energized.

3. You’re Under-Eating

This one surprises a lot of people.

In an effort to “do keto right” (especially when weight management is one of the goals), some people unintentionally eat too little. This becomes even more pronounced after being on this diet for a while, because their appetite naturally decreases — and so do their portion sizes. 

While short-term calorie reduction can help weight loss, chronically under-eating can backfire.

Your body responds by:

• Lowering metabolic rate

• Increasing stress hormones

• Holding onto fat more tightly

What to do:

• Make sure each meal includes enough protein and fat to feel truly satisfied.

• Don’t skip meals just to speed things up.

• Focus on nourishment, not restriction.

Keto works best when your body feels safe and well-fueled, not deprived.

4. Your Macros Might Be Off (Especially Protein)

Keto isn’t just about cutting carbs. Macros still matter.

A common mistake is going very high-fat while under-eating protein. While fat is essential on keto, protein plays a critical role in:

• Preserving lean muscle

• Supporting metabolism

• Keeping hunger in check

Too little protein can slow progress and increase cravings.

What to do:

• Aim for adequate protein first, then fill in the rest with fats.

• Spread protein intake evenly throughout the day.

• Choose whole-food protein sources when possible.

Think of protein as the foundation. Fat is meant to support it, not replace it.

5. Electrolytes Are Out of Balance

Keto changes how your body handles water and minerals. When carbs are low, your kidneys excrete more sodium, and with it, potassium and magnesium.

Low electrolytes can cause:

• Fatigue

• Cravings

• Water retention

• Poor workouts

• Increased stress on the body

All of which can make fat loss harder.

What to do:

• Don’t fear salt; most keto eaters actually need more of it. Himalayan sea salt is a great option.

• Include potassium-rich foods like avocado and leafy greens.

• Consider magnesium if you experience muscle cramps or poor sleep.

Sometimes the “plateau” isn’t fat-related at all. Sometimes, it’s due to hydration.

6. Stress, Sleep, and Hormones Are Being Ignored

You can eat perfectly and still stall if your lifestyle is working against you.

Chronic stress and poor sleep elevate cortisol, a hormone that tells your body to hold onto fat, especially around the midsection.

Ask yourself:

• Are you sleeping at least 7 hours most nights?

• Are you constantly rushing, worrying, or overtraining?

• Are you using food (even if it’s keto-friendly food) to cope with stress?

What to do:

• Prioritize sleep like it’s part of your diet (because it is).

• Replace some of your hard workouts for gentle movement, mobility practices, or simple cardio.

• Create routines that help your nervous system calm down.

Keto works best in a body that feels supported.

7. You’re Measuring the Wrong Things

The scale is a terrible storyteller.

Especially on keto.

Fat loss can happen alongside muscle gain, water shifts, and hormonal changes that don’t show up as a lower number.

What to do:

• Track your body measurements and how your clothes fit

• Take notes about your energy and hunger levels, as well as cravings

• Take progress photos

Many people are making real progress long before the scale reflects it.

How to Get Back on Track Without Starting Over

If keto weight loss has stalled, here’s your reset plan:

• Simplify meals for a week

• Focus on protein and whole foods

• Be mindful (not obsessive) with treats and snacks

• Replenish electrolytes

• Sleep more than you think you need

• Reduce stress where possible

No detox. No extreme fasting. No “starting from scratch.”

Just small, smart adjustments.

The Bottom Line

If you’re not losing weight on keto, it doesn’t mean keto has failed. It means something needs fine-tuning.

Most plateaus are signals, not setbacks.

With a little awareness, a bit of patience, and a return to the basics, progress almost always resumes. Keto is about consistency, nourishment, and choosing tools that support your goals.

And remember: the goal isn’t just weight loss. It’s feeling good in your body in the long run.

Looking for more support?

Check out our other blog posts on keto-friendly snacks, balanced meal planning, and smart strategies to stay on track, like...

• Keto for Intermittent Fasting: Timing, Snacks, and Best Practices
• How To Do Keto On a Budget
• Working Out On Keto: A Complete Guide

You’ve got this.

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— Mariana Pinhão, in collaboration with Keto Bars.

Mariana is a wellness and nutrition writer who helps brands share trustworthy health content that readers actually enjoy. With a science background and a love for good food and kind living, she brings both accuracy and heart to every piece she writes.

Keto Party Appetizers and Snacks That Will Impress Everyone

The holidays are in full swing! 

Twinkling lights, cozy gatherings, tables piled high with treats. Food everywhere. 

If you’re following a keto lifestyle, the party season can also feel a bit like a minefield: puff pastry, bread, sugar, high-carb everything. You’re left wishing there were some keto party appetizers or low-carb snacks nearby, right?

Well, you can relax, because we have some good news: you don’t have to sit quietly in the corner with a plain salad and a slice of cheese while everyone else grazes to their heart’s content. 

With a little planning (and a few clever swaps), you can serve up delicious keto party appetizers and yummy low-carb snacks that even the non-keto guests will rave about.

In this guide, we’ll cover:

• Simple tricks to “ketify” any appetizer

• Crowd-pleasing keto appetizer recipes that look amazing on a buffet

• Smart tips for hosting or bringing keto snacks to parties

Let’s bring flavor and health to this holiday season, and leave stress to the next year.

How to “Ketify” Any Appetizer

Keto entertaining doesn’t mean giving up your favorite party foods. It just means thinking a little differently about ingredients and textures.

Most classic party appetizers rely on flour, sugar, or bread for texture. Keto swaps work because they recreate that crunch or creaminess using fats and proteins instead of carbs.

So, here’s how to turn almost any crowd favorite into a low carb party snack:

Swap the Base

• Instead of crackers: try cucumber rounds, mini bell pepper halves, or cheese crisps.

• Instead of bread or pastry: use lettuce cups, mushroom caps, or almond flour mini toasts.

• Instead of breading: coat chicken or shrimp in crushed pork rinds or almond flour for crunch without carbs.

Upgrade the Dips

Store-bought dips often hide sugar or starch thickeners. Make your own with:

• Full-fat cream cheese or sour cream

• Avocado for natural creaminess

• Fresh herbs, spices, or shredded cheese for flavor

Watch Out for Sneaky Carbs

Even simple appetizers can surprise you. Keep an eye on:

• Glazes (often sweetened with sugar or honey)

• Ketchup- or barbecue-based sauces

• Balsamic reductions

• “Light” or “low-fat” dips (they usually replace fat with carbs)

When in doubt, make it yourself. You’ll get better flavor, and more peace of mind knowing exactly what’s inside.

Crowd-Favorite Keto Appetizers

Whether you’re hosting or bringing a dish to share, these keto snacks for parties are guaranteed hits. Here are some tried-and-true favorites that always disappear fast:

1. Air Fryer Bacon-Wrapped Jalapeño Poppers

Crispy, creamy, super easy, and wrapped in bacon. These are the ultimate crowd-pleasers. Filled with cream cheese and cheddar, they deliver all the indulgence of a cheesy appetizer without the carbs. Bake them just before serving for the best crunch.

The recipe is right here.

2. Mini Caprese Skewers with Pesto Drizzle

Fresh, colorful, and elegant. Thread cherry tomatoes and mozzarella balls on toothpicks, then drizzle with a spoonful of keto-friendly pesto. These easy keto finger foods look fancy but take minutes to make.

Click here for the recipe.

3. Spinach and Artichoke Dip

This classic dip gets a keto upgrade when you skip the flour and thicken it with cream cheese and sour cream instead. Serve it warm with celery sticks, cucumber slices, or low-carb crackers. It’s rich, comforting, and always one of the first dishes to disappear.

Check out the recipe over here.

4. Cheese Crisps

Sometimes simple is best. Bake shredded cheese into golden rounds, and you’ve got the perfect crunchy keto snack. Pair them with dips or stack them with pepperoni for a makeshift “mini pizza.” Bonus: they store well, so you can make them ahead.

Recipe here, with a bunch of variations!

5. Stuffed Mushrooms

Meaty, savory, vegetarian, and perfectly bite-sized. Fill mushroom caps with a mix of cream cheese, herbs, and sharp cheddar. They’re warm, satisfying, and fit right in next to any traditional appetizer spread.

Cheesy mushrooms right here.

6. Deviled Eggs + 10 filling ideas

Classic, salmon, bacon, avocado, jalapeño… Deviled eggs are protein-packed, pretty, and easy to make in bulk. They’re the perfect grab-and-go bite that feels a little retro (in the best way).

Try any (or all) of these ideas.

Hosting Tips for a Keto-Friendly Spread

Whether you’re throwing the party or just bringing a dish to share, these tips make it easy to serve food that everyone (keto or not) will enjoy.

Mix Keto and Non-Keto Options

You don’t have to announce that everything’s low-carb. Include a few classic crowd favorites (like a veggie tray or meatballs) and mix in keto swaps. Most people won’t even notice they’re eating “healthy.”

Label Creatively

If you’re hosting, label dishes as “gluten-free” or “no added sugar” instead of “keto.” It makes them sound more universally appealing and keeps the focus on flavor.

Prep in Advance

Many keto appetizers are make-ahead friendly. Bacon-wrapped poppers, deviled eggs, and cheese crisps can all be prepped a day early and reheated or plated right before guests arrive.

Offer Smart Drink Options

Alcohol can be a carb trap at parties. Stick to dry wines, light spirits like vodka or gin, or sparkling water mocktails. Try our Refreshing Keto Cocktails for inspiration.

Hosting while keto is your chance to show everyone that low-carb food can be delicious, satisfying, and honestly better than the traditional options.

Snack Boards and Desserts

If there’s one thing every party needs, it’s a good grazing board – and an even better dessert. Here are a few keto appetizer recipes that turn snacking into something stylish, and some sweet keto recipes that make your soul happier.

7. Keto Charcuterie Boards

Charcuterie boards are all about abundance. Layer cured meats, aged cheeses, olives, nuts, and a few keto-friendly berries. For a fun twist, add chopped Keto Bars for a touch of sweetness. Guests will love the contrast.

Three ideas for you right here!

8. Peanut Butter Chocolate Dream Bars

No party is complete without dessert; that’s a fact. These rich, creamy bars have layers of peanut butter, chocolate, and whipped cream – totally keto and totally addictive. Slice them into squares, chill, and watch them vanish from the table.

Check out the recipe here.

9. Pumpkin Dessert Trio

Pumpkin is one of the most versatile vegetables out there, and wonderfully keto-friendly. Cakes, pies or breads (all low carb, of course) are great ways to use it in desserts. Plus: your guests won’t even know it’s all keto!

Choose your favorite pumpkin dessert.

How to Make Your Keto Snacks Stand Out

Even though these recipes are simple, presentation makes all the difference. A few tricks to elevate your spread:

• Add color: use fresh herbs, cherry tomatoes, or bright berries for contrast.

• Play with textures: pair crunchy cheese crisps with creamy dips.

• Bring out the good china: fancy plates, small ceramic bowls, toothpick skewers, and wooden boards feel upscale.

• Keep portions small: finger foods look more appealing (and stay lower in net carbs).

You can also make regular recipes keto-friendly by replacing:

• Bread crumbs → almond flour or crushed pork rinds

• Flour → coconut flour or cream cheese thickener

• Sugar → erythritol or monk fruit sweetener

These little tweaks make your favorite dishes party-ready and keto-approved.

Final Thoughts: Celebrate Without Compromise

The holidays are all about joy, connection, and (yes, of course) good food. 

With these keto party appetizers and snack ideas, you’ll be ready to bring something that fits your lifestyle and wows your guests.

You’ve got everything you need for a delicious, keto-friendly holiday. All that’s left is to enjoy it.

So go ahead: enjoy the party, grab a cheese crisp, and remember that staying keto doesn’t mean missing out. It just means getting creative – your taste buds will thank you for it.

Looking for more ways to keep your holidays keto-friendly?

Check out our Keto Holiday Survival Guide and our post on What to Do When You Mess Up on Keto for extra support and tips.

And, if you want to be up to date on Keto Bars and get fresh tips in your mailbox, don’t forget to subscribe to our newsletter below!

____

— Mariana Pinhão, in collaboration with Keto Bars.

Mariana is a wellness and nutrition writer who helps brands share trustworthy health content that readers actually enjoy. With a science background and a love for good food and kind living, she brings both accuracy and heart to every piece she writes.

What to Do When You Mess Up on Keto (It Happens to Everyone)

Let’s be real: even the most dedicated keto pro has a story that starts with “I was doing great until…”

Maybe it was the office pizza party. Or that friend who swore “just one bite” of dessert wouldn’t hurt. Or maybe you simply had a rough day and needed comfort food that wasn’t exactly low-carb.

If this sounds familiar, you’re not alone. Everyone slips up on keto sometimes. It’s part of being human. 

What matters most isn’t the mistake itself, but how you recover. So, if you’ve had a carb-filled detour, take a deep breath. 

Here’s a science-backed, compassionate guide to know what to do when you mess up on keto, and how to bounce back quickly, without guilt or panic.

Why Slipping Up on Keto Is Totally Normal

Keto is a lifestyle, and as such, it’s not about perfection; it’s about consistency. 

Life happens, and even with the best intentions, slip-ups are common, especially during holidays, vacations, and social events.

The truth is, common keto diet mistakes often stem from situations outside our usual routine: hidden carbs in sauces, unplanned meals, emotional stress, or just wanting to fit in at a dinner table. 

It doesn’t mean you’ve failed or undone all your progress.

According to nutrition research, your body temporarily exits ketosis when you consume excess carbs, but it can re-enter within a few days once you return to low-carb eating. 

The key is knowing what to do when you mess up on keto, and how to reset efficiently.

First-Aid for Keto Slips: What to Do Immediately

Okay, so you indulged. Now what? 

Here are your first, science-backed steps for keto mistakes and how to recover effectively, rebuild your confidence, and get back into ketosis faster.

1. Don’t Panic (or Punish Yourself)

One meal won’t erase weeks or months of progress. 

Feeling guilty can actually trigger more cravings, making it harder to get back on track. Instead, shift your mindset from “I failed” to “this is just something that happened.” 

Everyone has off days; it’s not the end of the world.

Remind yourself that even a slip-up means you’re still in the game: you cared enough to notice and adjust. That awareness alone sets successful keto journeys apart from short-term diets.

2. Hydrate and Replenish Electrolytes

Carbs make your body retain water, and when you go back to keto, you’ll lose that water weight quickly – which also flushes out electrolytes. 

Rehydrate with plenty of water and add electrolytes through sodium, potassium, and magnesium (bone broth or electrolyte powders work great). Sip throughout the day rather than all at once for better absorption. 

If you’re feeling sluggish, remember: fatigue after a slip is normal. It’s just your body recalibrating and shifting back toward fat-burning mode.

3. Focus on Whole, Low-Carb Foods

For your next few meals, go back to the basics: protein, healthy fats, and low-carb veggies. 

Skip packaged keto treats for now and give your body clean fuel to stabilize blood sugar and insulin levels. Think eggs, salmon, avocado, leafy greens, or cauliflower… simple foods your body recognizes.

This is where cheating on keto diet recovery really happens: in the small, consistent choices that remind your body it can rely on fat for fuel again.

After a couple of days of clean eating, your cravings ease up and your energy returns.

Reset Your Plan Without Starting Over

Here’s how to get back on keto after a slip without turning it into a week-long spiral.

Step 1: Identify What Triggered It

Was it stress? Lack of planning? Emotional eating? Recognizing your trigger helps prevent repeat slips. Write it down if you need to.

If it was social pressure or lack of options, make sure to check out our Keto Holiday Survival Guide for smart party strategies.

Step 2: Plan Your Reset Day

Start fresh the next morning. Not next Monday, not “after the weekend.” Here’s a simple plan for your first 24 hours back on track:

• Breakfast: Eggs with avocado or bacon.

• Lunch: Salad with chicken, olive oil, and feta.

• Dinner: Salmon or steak with a low-carb side dish.

• Snacks: Hard-boiled eggs, cheese, nuts, or your favorite Keto Bars.

These meals keep you satisfied while helping your body slide back into ketosis faster.

Step 3: Consider a Mini Fast (Optional)

If you feel bloated or sluggish, a short intermittent fast (12–16 hours) can help use up excess glycogen and speed up ketone production. Just listen to your body, and remember: fasting isn’t punishment; it’s a reset tool.

If you want to try this option, check out our guide for intermittent fasting!

Learn From It: Avoiding Future Keto Slip-Ups

Now that you’ve handled the recovery, let’s prevent a repeat. Here’s how to turn this into a learning moment.

1. Prepare for High-Risk Situations

If travel or holidays are coming up, plan ahead. Bring keto-friendly snacks, look up menus before dining out, or offer to bring a dish you can enjoy. 

We’ve got you covered with ideas in the Holiday Guide, so make sure to read it before you head out.

2. Watch for Hidden Carbs

Some of the most common keto diet mistakes aren’t obvious. It’s things like sauces, salad dressings, flavored coffee creamers, “low-carb” bars with hidden sugars – even drinks. 

Get into the habit of checking labels or using a macro-tracking app.

3. Don’t Let One Slip Become a Pattern

It’s tempting to say “I’ll start over on Monday,” but the best recovery happens right away. Each meal is a new opportunity to realign. Remind yourself: you know what to do when you mess up on keto now. So, take what you’ve learned and keep moving forward.

The Mindset Shift: Progress Over Perfection

There’s something powerful about realizing you can recover without restarting everything. You don’t have to “burn off” your mistake or punish yourself with deprivation.

Focus instead on why you’re doing keto: your energy, your health, your confidence. Reconnecting to that purpose helps you make better choices naturally.

If your slip happened because of stress or social pressure, try reframing it as self-awareness training. The next time you’re offered Grandma’s bread rolls, you’ll know exactly how to respond: with kindness, gratitude, and a plan.

FAQs – Quick Answers for Common Keto Mistakes

Q: How long does it take to get back into ketosis after a slip?

Typically, 2–4 days if you return to low carb right away, stay hydrated, and avoid hidden sugars. You can speed things up a bit by focusing on protein and healthy fats while limiting carbs to under 20–30 grams per day.

Q: Should I exercise harder to burn off the carbs?

No need to overdo it. In fact, doing too much too soon can raise stress hormones and make recovery harder. Gentle activities like walking or yoga support recovery without spiking cortisol. Once you’re back in ketosis and feeling energized again, you can gradually return to your regular workouts.

Q: Can I still lose weight if I slip occasionally?

Absolutely. Consistency matters far more than perfection; one slip won’t erase your long-term progress. Think of this as a learning moment, not a setback. Many people actually find that recovering from small keto mistakes helps them develop more sustainable habits over time. 

You’ve Got This

So the next time your day doesn’t go perfectly keto, remember: you don’t need to “start over.” You just need to start again.

Keto is a lifestyle, not a tightrope walk. One carb-heavy dinner won’t define your journey. Your ability to bounce back will.

Ready to stay steady through the holidays? Check out our Keto Holiday Survival Guide for more recovery tips, party strategies, and keto-friendly recipes everyone will love. 

And, if you want to be up to date on Keto Bars and get fresh tips in your mailbox, don’t forget to subscribe to our newsletter below!

____

— Mariana Pinhão, in collaboration with Keto Bars.

Mariana is a wellness and nutrition writer who helps brands share trustworthy health content that readers actually enjoy. With a science background and a love for good food and kind living, she brings both accuracy and heart to every piece she writes.

Keto for Intermittent Fasting: Timing, Snacks, and Best Practices

If you are doing keto, you’ve probably heard that intermittent fasting can supercharge your results. But, is this really true? Can you do keto while fasting?

It’s true that intermittent fasting can have great benefits while you are on a keto diet. However, mastering this powerful duo is more than just skipping meals (or not eating) or simply cutting carbs. 

Whether you are new to keto, intermittent fasting, or both, it’s important that you understand how to properly fast while doing keto. Otherwise, you might not get the results that you are after. 

This guide will walk you through everything you need to know about how to snack during fasting, break your fast properly, and create a sustainable intermittent fasting keto plan. 

What is Intermittent Fasting? 

Intermittent fasting (IF) is a type of eating pattern that cycles between eating periods and fasting. Unlike traditional diets that focus on what you eat, IF emphasizes when you should be eating. 

There are many different forms of practicing intermittent fasting. It is all going to depend on how long you want your fasting hours to be. Here are some of the most common practices: 

• 16:8 Method: Fast for 16 hours and eat during an 8-hour window. 

• 18:6 Method: Fast for 18 hours and eat during a 6-hour window. 

• OMAD (One Meal a Day): Fast for 23 hours and eat one meal a day. 

• 5:2 Method: Eat like you normally would for 5 days and restrict your calories for 2 days (typically eating 500-600 calories). 

During your fasting windows, you consume only water, black coffee, plain tea, or other zero-calorie beverages. During your eating window, you are allowed to consume your daily calories and nutrients. 

Remember that if you are combining keto with intermittent fasting, you should focus on a high-fat, moderate–protein, and low-carb diet. 

Metabolic Benefits of Combining Keto with Intermittent Fasting

So, what happens if you combine keto with intermittent fasting? You might create several powerful metabolic benefits. 

• Enhanced Ketosis: Fasting depletes your glycogen stores (your body’s way of storing excess glucose) faster. This helps you to enter ketosis quicker and maintain a deeper level of ketone production. 

• Improved Insulin Sensitivity: Both keto and IF can independently improve insulin sensitivity. Together, they may help significantly reduce insulin resistance, thereby stabilizing blood sugar levels and reducing cravings. 

• Accelerated Fat Loss: The combination of keto and IF creates the best conditions for fat breakdown. Keep in mind that both work by promoting a caloric deficit (eating fewer calories than you need). If you still eat more (even if you are doing keto or IF), you might gain weight. 

• Mental Clarity and Focus: Many people have reported having improved cognitive function. Ketones provide a steady source of energy for the brain, while the fasting periods eliminate the energy crashes that are often associated with frequent meals. 

• Cellular Autophagy: When you have extended periods of fasting, it triggers autophagy (your body’s natural way of clearing out unwanted cells). In fact, research has shown that this can help support longevity and reduce the risk of certain illnesses. 

How to Break Fast the Right Way 

It doesn’t matter if you follow your fasting hours perfectly; if you don’t know how to break your fast, you might be jeopardizing your results. Here are some tips to help you break your fast properly to stay in ketosis and avoid any digestive discomfort. 

• Start Small: Begin with a small portion to prevent any stomach issues (especially if you are doing very long fasts). 

• Prioritize Healthy Fats: Since you are following keto, make sure that fats (which are your primary macronutrient) are present while you break your fast. Some great choices include avocado, nuts, or slices of salmon.

• Include Quality Protein: Add a moderate amount of high-quality protein like eggs, grass-fed meat, or wild-caught fish to help support muscle mass and satiety. 

• Reduce Carb Intake: A keto diet doesn’t mean no carbs. It just means that you have a lower intake, usually between 20 and 50 grams. Avoid any simple carbs (sugary foods or drinks) and focus on fiber-rich carbs like leafy greens, tomatoes, or cauliflower. 

• Hydrate Properly: Make sure that you drink plenty of water. And, if necessary, consider adding some electrolytes. 
  
  

The Best Keto Snacks to Have During Your Eating Window

Choosing the right snacks during your eating window is going to help you keep your ketosis while helping you stay satiated. Here are some of the best options: 

• Nuts and Seeds: Almonds, walnuts, macadamia nuts, and pumpkin seeds provide healthy fats and protein. Just be careful with the portion size since they can pile on the calories. 

• Cheese and Dairy: Full-fat cheese, Greek yogurt (unsweetened), and cottage cheese offer protein with a low-fat content. They can be a great pre-workout or post-workout option. 

• Avocado-Based Snacks: Guacamole with cucumber slices, diced avocado with salt and lime, or an avocado smoothie can be a great snack to add. 

• Hard-Bioled Eggs: They are the best portable protein option. You can try them with everything bagel seasoning or hot sauce. 

• Vegetable Chips: Kale chips, zucchini chips, or radish chips provide you with a delicious crunch without adding carbs. You can make them at home or buy them on Amazon. 

• Fat Bombs: These treats are usually made with coconut oil, nut butter, and low-carb sweeteners. They are a great way to boost your energy levels and the perfect sweet treat. 

• Snack Bars: They are the most convenient option when you need something on the go or when you are too busy to make your own snack.
  
  

Final words

Combining keto with intermittent fasting can be a great way to boost your results. However, keep in mind that the results you get from both are going to depend on the food choices you make during your eating window.

When it comes to health and weight loss, remember that consistency matters more than perfection. If you are not used to fasting, start with a small fasting window and start increasing it as you feel more comfortable. This is going to help you achieve long-lasting results. 

If you are looking for the perfect snack to have during your eating window, our premium keto bars are perfectly formulated to fit your macros and satisfy your cravings. They are made with clean ingredients and delicious flavors, making them the best companion for your keto intermittent fasting success. 

— Brenda Peralta, in collaboration with Keto Bars.

Brenda Peralta, RDN, CDE, is a Registered Dietitian and Certified Diabetes Educator with nearly a decade of experience helping people achieve their health goals through evidence-based nutrition. She specializes in ketogenic and low-carb diets for weight management, blood sugar control, and overall wellness.